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WODS (Workout of the Day)

230130

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 1:00 Cardio Into… 3 ROUNDS 10 Banded Dante Rows 10 Alt. Banded Deadbugs 10 Banded Hip Pull Throughs* 10 Arm Haulers Into… 1:00 Cardio *Band attached to the rig at hip height. Face away from...

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230129

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 1-2 ROUNDS (2:00 CAP) 6 Scap Pull-Ups 6 Scap Push-Ups 6 Bootstrappers Into… AMRAP x 4 MINUTES :30 HARD Cardio 5 Supine Ring Rows 5 Push-Up to Pike 6 Alt. LungesWorkout - PerformanceMetcon...

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230128

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) EMOM x 8 MIN (:40 ON / :20 ON)* MIN 1: Step-Ups → Box Jumps MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20) MIN 3: Tuck-Ups → V-Ups MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups...

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230127

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 3 ROUNDS 1:00 Cardio→ :45 Cardio → :30 Cardio* 5/5 DB Windmills 10 Alt. Lunges w/PVC Pass Thru 5 Jumping Air Squats w/PVC Overhead *As the Cardio time decreases, let’s increase the...

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230125

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) TABATA, 8 ROUNDS :20 ON // :10 OFF MVMT 1 - High Knees MVMT 2 - Butt Kickers MVMT 3 - Single Unders MVMT 4 - Scap Pull-Ups Into… 1-2 ROUNDS (Time Permitting) 200m Run | 250m Row | 500m AB 8...

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230125

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 3:00 Cardio Into… 2-3 ROUNDS 50’ Light KB Goblet hold Walking Lunges 3/3 Single Leg Bridge-Ups at a 30X3* Tempo :45 Plank Hold *This is shorthand for what is called “tempo” in the strength and...

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230124

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) 1 ROUND 1:00 EZ-Mod Row/AB for Calories* 6 Alt. Groiners + Twist 15 Med Ball G2O 10 PVC Pass Throughs Into… 1 ROUND Cardio* 6 Cossack Squats 7 Med Ball Overhead Press 7 Med Ball Front Squat 10...

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230123

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) AMRAP x 3 MINUTES 20 Crossbody Mountain Climbers 8 Scap Push-Ups 6 Knee Push-ups* 4 Tall Jumps *Option for Standard Push-Ups. Into… 2 ROUNDS 6 Clean Deadlifts 6 Upright Rows 6 Alt. Elbow...

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230122

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) MOBILITY (3:00 CAP) 10 Alt. Groiners + Twist 10 Scap Push-Up to Pike 10 Kang Squats Into.. TABATA 8 ROUNDS (:20 ON / :10 OFF) ODD ROUNDS - Jumping Air Squats EVEN ROUNDS - Quad Heel...

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230121

CrossFit Nauset - CrossFitView Public WhiteboardWarm-UpWarm-Up (No Measure) EMOM x 8 MIN (:40 ON // :20 OFF)* MIN 1: EZ Cardio→ Mod Cardio MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches MIN 3: Single Unders → Double Unders / Single-Single-Doubles MIN 4: Dead Bugs →...

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